HELP ESSENTIAL FOODS™ – FREE SERVINGS
Free foods are limited by serving size. Each food is exchanged as 1 serving based on the U.S. or Metric Serving Size listed. Limit free foods to 3 servings per day and spread over several meals or snacks.
| Food | U.S. Serving Size | Metric Serving Size |
|---|---|---|
| arugula, fresh | 5 leaves or 1 cup | 5 leaves or 20 grams or 250 milliliters |
| barbecue or barbeque sauce | 2 teaspoons | 11.6 grams or 10 milliliters |
| basil, fresh leaves | 5 leaves or 1 tablespoon chopped | 5 leaves or 2.7 grams or 15 milliliters |
| beef stock, home prepared | 1 cup | 250 milliliters |
| bouillon, beef or chicken cubs | 1 teaspoon or 1 cube | 3.6 grams or 5 milliliters |
| bouillon, sodium-free, powder | 1 teaspoon | 2.6 grams or 5 millilitesr |
| catsup or ketchup | 1 tablespoon | 25 grams or 30 milliliters |
| chewing gum, regular or sugar-free | 1 stick | 1 stick or 3 grams |
| chicken broth, canned, made with water | 1 cup | 250 milliliters |
| chicken broth, fat-free | 1 cup | 250 milliliters |
| chicken broth, low sodium, canned | 1 cup | 250 milliliters |
| chicory greens, fresh | 1 cup | 29 grams or 250 milliliters |
| chili sauce, tomato, sweet | 2 teaspoons | 11.4 grams or 10 milliliters |
| club soda, carbonated beverage | 12 fluid ounces or 1 1/2 cup | 360 milliliters |
| cocoa powder, unsweetened | 1 tablespoon | 5.4 grams or 15 milliliters |
| coffee | 8 fluid ounces or 1 cup | 250 milliliters |
| coffe, decaffeinated | 8 fluid ounces or 1 cup | 250 milliliters |
| coffee, espresso | 4 fluid ounces or 1/2 cup | 125 milliliters |
| coffee, instant powder | 1 packet or 2 teaspoons | 1 packet or 2 grams |
| cooking spray (Pam) | one 3 second spray | one 3 second spray or 3.3. grams |
| cranberries, fresh, sweetened with sugar substitute | 1/2 cup | 50 grams or 125 milliliters |
| cream cheese, fat-free | 1 tablespoon | 15 milliliters |
| cream pop, frozen, sugar-free | 1 popsicle | 1 popsicle or 40 grams |
| croutons, seasoned | 16 small cubes | 16 small cubes or 16 grams |
| Dr. Pepper, carbonated beverage, sugar-free | 12 fluid ounces or 1 1/2 cup | 360 milliliters |
| endive, fresh | 1 cup | 50 grams or 250 milliliters |
| garlic, fresh | 1 clove | 1 clove or 3 grams |
| gelatin, sugar-free | 1/2 cup | 117 grams or 125 milliliters |
| hard candy, sugar-free | 1 piece | 1 piece or 3 grams |
| honey mustard | 1 tablespoon | 15 milliliters |
| horseradish | 1 tablespoon | 15 grams or 15 milliliters |
| Italian salad dressing, fat-free | 2 tablespoons | 28 grams or 30 milliliters |
| jelly or preserves, dietetic | 2 teaspoons | 9 grams or 10 milliliters |
| lemon juice | 1 tablespoon | 15 milliliters |
| lemonade, sugar-free | one 0.13 ounce envelope | one 1.9 gram envelope |
| lettuce, cos or romaine, fresh | 1 cup | 47 grams or 250 milliliters |
| lettuce, green leaf, fresh | 1 cup shredded | 36 grams or 250 milliliters |
| lettuce, iceberg, fresh | 1 cup | 72 grams or 250 milliliters |
| margarine - type spread, tub, light or reduced-fat | 1 teaspoon | 4.6 grams or 5 milliliters |
| margarine, fat-free | 1 tablespoon | 15 grams or 15 milliliters |
| margarine, reduced-fat | 1 teaspoon | 4.6 grams or 5 milliliters |
| mayonnaise, fat-free | 1 tablespoon | 16 grams or 15 milliliters |
| mayonnaise, reduced-fat | 1 teaspoon | 4.8 grams or 5 milliliters |
| Miracle Whip Free, fat-free | 1 tablespoon | 16 grams or 15 milliliters |
| Miracle Whip, reduced-fat | 1 teaspoon | 5.3 grams or 5 milliliters |
| miso paste, fermented | 1 1/2 teaspoons | 5.2 grams or 7.5 milliliters |
| mustard, yellow | 1 teaspoon | 5 grams or 5 milliliters |
| non-dairy creamer, liquid (Cremora) | 1 tablespoon or 1 individual container | 15 milliliters |
| non-dairy substitute, powdered (Coffeemate) | 2 teaspoons | 4 grams or 10 millilters |
| pickle relish, sweet | 1 tablespoon | 15 grams or 15 milliliters |
| pickle, bread and butter or gherkin, sweet | 2 slices or 3/4 ounce | 2 slices or 21.3 grams |
| pickle, dill | 1 1/2 medium or 14 slices or 3 spears | 1 1/2 medium or 14 slices or 3 spears or 98 grams |
| pimento pepper, canned | 1 tablespoon | 12 grams or 15 milliliters |
| radicchio, fresh | 1/2 cup | 20 grams or 125 milliliters |
| ranch salad dressing, fat-free | 1 tablespoon | 14 grams or 15 milliliters |
| rhubarb, cooked, with sugar substitute | 1/2 cup | 120 grams or 125 milliliters |
| salsa sauce, ready to serve | 1/4 cup | 64.8 grams or 60 milliliters |
| sour cream, fat-free | 1 tablespoon | 15 milliliters or 16 grams |
| soy sauce | 1 tablespoon | 15 milliliters or 16 grams |
| soy sauce, light | 1 tablespoon | 15 milliliters |
| spinach fresh | 1 cup | 30 grams or 20 milliliters |
| sugar substitute (Equal or Nutrasweet) | 1 packet | 1 packet or 1 gram |
| sugar substitute (Sugar Twin Spoonable) | 1 packet | 1 packet |
| syrup, sugar-free | 2 tablespoons | 30 milliliters |
| Tabasco sauce | 1 teaspoon | 5 milliliters |
| taco sauce, green | 1 tablespoon | 15 milliliters or 16 grams |
| taco sauce, red | 1 tablespoon | 15 milliliters or 16 grams |
| tea, brewed | 8 fluid ounces or 1 cup | 250 milliliters |
| tea, brewed, decaffeinated | 8 fluid ounces or 1 cup | 250 milliliters |
| tonic water, carbonated beverage, sugar-free | 8 fluid ounces or 1 cup | 250 milliliters |
| vinegar | 2 tablespoons | 30 milliliters |
| water, bottled | 8 fluid ounes or 1 cup | 250 milliliters |
| water, carbonated mineral | 8 fluid ounces or 1 cup | 250 milliliters |
| water, drinking (tap) | 8 fluid ounces or 1 cup | 250 millilters |
| watercress, fresh | 1 cup | 34 grams or 250 milliliters |
| whipped cream, light or fat-free, sweetened (Reddi Wip) | 2 tablespoons | 30 milliliters |
| whipped topping, lite (Cool-Whip) | 2 tablespoons | 30 milliliters |
| Worcestershire sauce | 1 teaspoon | 5 milliliters or 5.6 grams |
